Nadilein's Training Journal for January 2012

[Nadilein]

Hello Everyone!

I have been a vegetarian for the past 3 years and just became a vegan two months ago. I am really happy with the switch and love my new lifestyle choice!

In order to achieve my goals for 2012, I thought it would be fun to join all of you for this fun challenge!

Current weight: 138lbs
Height: 5'11
Fitness Goals:
1. Gain more muscle and strength in my upper body
2. Obtain an overall 'fitness model' physique

Let the fun begin!

[Biglance]

Welcome to the forum Nadilein! It's great being around like minded people.

lance

[Nadilein]

Day 1:

Gym: Chest and Triceps
Incline Bench Press: 17.5/10/3
Wide Grip Pushups: 12/3
Peck Deck: 35/10/3
Overhead Tricep DB Extensions: 20/10/3
Tricep Pushdowns: 45/12/3
Assisted Tricep Dips: 8/12/3

Meals:
Pre-workout: Banana, dates
Post-workout: Vega shake mixed with half water and half almond milk
1st meal: brown rice with beans and vegetables
2nd meal: trail mix
3rd meal: bean soup and cucumber slices
4th meal: apple with almond butter
5th meal: half sandwich and salad with avocado, cucumber, tomatoes, and hemp seeds

[Nadilein]

Day 2:

Gym (6:15-7:30am):
Treadmill: 5 minute warmup (10 incline, 3.3 mph)
Lower Back and Glutes (weight/reps/sets):
- Leg Press: 140/10/3
- Lying Leg Curls: 65/8/3
- Stiff-Legged Barbell Dead Lifts: 40/8/3
- Cable Kick Backs: 40/10/3
- Stability Ball Bridges: no weight/12/3
- Weighted Hyper-Extensions: 25/12/3
Eliptical: 10 minute cardio (10 incline, 25 resistance)

Meals:
Pre-workout: Banana, dates
Post-workout: Vega Whole Food Health Optimizer shake mixed with water (1.5 scoop)
1st meal: 1/2 cup quinoa with 1 cup vegetables (broccoli, mushrooms, zucchini, yellow pepper) and 1/4 kidney beans
2nd meal: trail mix
3rd meal: garden salad with 1/2 avocado, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)
4th meal: 1 apple with 2 tbs almond butter
5th meal: 1 homemade bean burger (no bun) topped with sauteed mushrooms, alfalfa sprouts, tomatoes, 1/2 avocado
Water: throughout the day

I am trying to gain some more lean muscle so hopefully my diet will help me achieve this. The 1st meal is a recent addition to my meal plan as I have been advised that I do not eat enough to achieve the muscle gain that I am hoping for. Hopefully I am on the right track?!

[Nadilein]

Day 3: Felt really strong at the gym today and also had consistent energy throughout the day ...

Gym (6:15-7:30am):
Treadmill: 5 minute warmup (10 incline, 3.5 mph)
Back and Abs/Core (weight/reps/sets):
- Wide Grip Lat Pulldowns: 60/10/3
- Bent Over Barbell Rows: 20/12/3
- Seated Cable Rows: 50/10/3
- Close Grip Assisted Chin Ups: 7/10/3
- Ab/Core Circuit:
a. Medicine Ball V-Ups (15x)
b. Hanging Leg Raises (15x)
c. Bicycle Crunches (15x each side)
d. Plank (60 seconds)
Eliptical: 10 minute cardio (10 incline, 25 resistance)

Meals:
Pre-workout: dates
Post-workout: banana
1st meal: Vega Whole Food Health Optimizer shake mixed with water and almond milk (1.5 scoop)
2nd meal: 1/4 cup quinoa with 1 homemade bean burger mixed together along with sauteed mushrooms and green onions
3rd meal: garden salad mixed with alfalfa sprouts, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)
4th meal: 1 apple with 2 tbs almond butter
5th meal: roasted potatoes with sauteed vegetables and tofu
Water: throughout the day

[C.O.]

Nice meal plans, I haven't eaten a date in so long, now I'm craving one! PS- Biglance's cow freaks me out haha.